Category: Fitness

Alright, you should know that having muscle is a good way to have better health. It’s a great way to be fit and healthy.  And to build mass you need to eat more. In fact, if you want to build muscle you need protein and calories. Many people know that and it’s not a secret. Beside of having good and enough nutrition, you need sufficient training. But that’s not all. Talking about the training I want in this post give you a simple tip to build muscle. This tip can be applied to the other article that I’ve been writing recently about how to get bigger arms in one month. 

So you want to know the crack, right? That is why you are here for. 

The tip, the crack is something that you might not be doing and it’s really unfortunate. You might be training for months, maybe years and you don’t have the results you expect. So, you might not be able to build muscle. Maybe you eat enough and you train regularly as seen. But a simple thing is missing. 

Which is…?

You need to get out of your comfort zone! 

Having a routine is good, nonetheless, you need to progress to evolve, and for that, you need to lift more and if you are able to lift more that means you have more muscle! Bim, that’s all! 

Related –> One simple tip to have a gym routine

So how can you do it? And here is the simple tip to build mass: 

Have a notebook and write down your reps and your max on each exercise you do. 

By having a workout journal you can write down your performance and each week or every 2 weeks try to lift more. If you eat well and workout regularly you’ll be able to lift more weight and so build muscle.

Easy as this. 

For instance, let’s say your Monday is programmed for chest, and you do a bench press, which is great for building your chest muscle. So you write the day like Monday 2o of February with what you’ve done like 4 sets of 10 reps with 60kg. 

And next time you do the chest you can go to 65kg, and actually, if you want to build muscle you should target 6 to 8 reps. If you are able to do more than this target add some weight to grow! 

Wednesday leg press 140kg 6 reps 4 sets, that’s good, So next week add more and get your 6 reps. 

Hope you get what I mean. This is how you can grow and this is the simple tip to build muscle. 

Have a workout journal, and write done your performance! Keep evolving! See you around the gym. 

Oh by the way, if you are more into calisthenic and free weight. Fair enough, write down and play with the tempo to increase your muscle mass.  

Here we are in 2020. Guys, it’s time to talk about an important topic. A question that you’ve been asking myself a lot since I join the fitness. How to get bigger arms. And I wanna go even further for you guys and answer to how to get bigger arms in one month. 

Right as I said we are in 2020 and it seems like we want to get an efficient result in the shortest period of time. So first I want to reassure you it’s possible to get bigger arms in one month. And I’m going to give you my precious recommendations for you to be happy in front of the mirror and enter as you like into your favourite t-shirt. 

Get set on your chair, relax and let’s talk seriously and ambitiously. 

Eat well and enough

First, we are going to talk about food. As you might know, to get bigger you need to eat well and enough. What do I mean about that? 

To make it simple for you, you need to build muscle with protein, good fat, and carbs. 

For instance, eating enough eggs, poultry (protein), rice, beans, quinoa or other grains (carbs) and nuts (good fat). 

These are the basic without talking into too complicated language. Cause I know yourself, sometimes your trouble is that you read too much (complicated) information, then you get confused. 

Eat well, enough and often of everything. Avoid fast food, if you wanna have “lean” bigger arms. 

Tips: eat protein on every big meal, eat one snack in the morning and one in the afternoon (any kind of nuts, apple, banana, ect…). Rule of 5. Eat 5 times. All-day long. 

Oh yeah also, please eat veggies, they are like a friend to transmit the right food to your body, and enough vitamin and energy to execute your movement and keep your motivation up. Green veggies are great, eat some but not too much if you don’t have a big appetite, focus on eating enough carbs and protein. 

Exercise the right parts

https://www.instagram.com/p/BRgIgGjlYzZ/

Now that we’ve been talking about the important part of eating well to get bigger arms or body. You need to target the muscles you want to grow and hit them up! 

You want your arms to grow right? 

So hit them up with all different exercise targeting them. I’m going to talk to two different kinds of persons now, cause I know some of you prefer the gym, some others don’t like it and prefer home bodyweight exercise. 

That’s fine, I’m mixed between both. I like bodyweight and weight exercise. But don’t worry you can have a good result if you want to skip the gym. Nonetheless, both category of person, need to work out for sure. And the arms right!

Gym guys:

For thus who want to do it at the gym. The bench press is a good option to target bigger arms as this move is targeting more the chest but still well enough the arms as well. Combined with a back exercise like the back row cable seated on the machine (my fav move), you will feel triceps on the first one and biceps on the second one. 

Bench press: https://www.youtube.com/watch?v=rT7DgCr-3pg

Arms are composed of the biceps and the triceps, so if you want to get bigger arms, you need to train both. Explode the fibres, and nourish them. 

Biceps curl, and triceps cable will do the rest, as they are isolated movements. Try to get out of your comfort zone by increasing the weight one week after the others. Train them twice to three times a week. Just careful to do not injure yourself and have tendinitis which is going to slow down your progress. Listen to your body but get enough consistency!

Read –> One simple tip to have a gym routine

Bodyweight guys:

Now for the ones who prefer bodyweight exercise, you are going to push up. Oh yeah. Bigger chest, bigger arms for you. If you can’t do push up properly, start by putting your knees down, then play with the rhythm. The low movement will make it harder to get back up. Fast movement will make it easier but still working. Mix both.

If you are comfortable do normal proper push-ups, and slow down your move to break some muscle fibres. 

To target your arms of course it will be easier for you if you have some dumbbells at home if not. Practice your push up and do some variation. Like the triceps push up. To do biceps curl and target the biceps, grab a bag of potatoes or something heavy and do the movements. Play with the rhythm again, slow movement to break the fibres and make it harder. 

Do pushing and pulling exercises. If you have a pull-up bar at home that will make it easier by doing some chin up to really target your biceps.

Be consistent for the full month. In one month you can get at least 8 training for your arms. Make sure you feel them, and train them enough. This is really important to get bigger arms in one month only. 

Tips: I want you to stop reading and put your workout in advance in your calendar. Make sure you’re going to train these baby arms!!!!

Wear the right t-shirt

Last thing, which is really important to me. Wear the right t-shirt at the right size. I see so many guys using a loose t-shirt to do not tighten to their belly. The thing is you have to get your arms tightened enough to look it good enough for yourself. And you can find brands which know that so they will make the sleeves smaller and some space for the belly and it will look good on you. 

Tips: go with a girlfriend and try several t-shirts, ask her how it looks on you and if it put your arms at your advantage. Friends help.

That’s it. Follow these pieces of advice, workout, make it consistent, focus on the right move and eat well enough, and you’ll get these bigger arms that you want.

Further reading: 

The 4 Elements To Become Fit

Before starting a program with my client. I make sure they understand the 4 elements to become fit. There are really important and each of them have to take into account and respected.

Here there are:

Nutrition

“You are what you eat”

Nutrition first of all is what makes you. As the famous quote said perfectly, you are what you eat. Thus, having time to cook healthy meal with veggies, proteins and healthy carbs/fats is essential for you to become fit.

Take a bit of time at the end of the day to reflect on what you ate and how you can make it better the next day if needed.

Read –> Pret a Train post : Top Best healthy snacks.

Sport

Eating healthy food is essential as seen on the first point. But if you want to look fit, you have to work on it. Muscles don’t appear by themselves. You have to workout them.

Thus it’s essential for you to move your body at least 3 times a week intensely or several times during the week smoothly.

That means you could separate your intense workout day during the week and rest the weekend. Or you could wake up everyday early to do 20 mins each day of the week with some movements.

It’s important for you to take your physical ability in consideration. Don’t compare yourself to anyone. Try to get better on yourself each week, each month. Make things easy to yourself and get a routine to become fit.

Read –> One simple tip to become fit.

Rest and relaxation

Many people are thinking about the 2 points up. These are the most mentioned of course. However, rest and relaxation is a key point to become fit as well. As you workout, your body and mind need to rest and relax.

Thus having a nice sleep each night is fundamental. Try to target around 7 hours before midnight. I believe we should be connected with the sun. But you don’t need to wake up at 4am to being fit. Even if getting into bed and wake up early will be a great point for you to become healthy. By finding time for yourself to relax before the day as started.

Doing some deep breathing technique or meditation could help to reduce the hormone cortisol due to stress. When the stress is up it’s hard to lose weight. That’s why it’s important for you to stay relax as well.

Read –> How to fall asleep peacefully in 4 steps.

Environment

With these 3 points up there you can become fit. However, I’d like to talk about a last one as it could be an obstacle for the other ones to be successful.

Having a nice environment is essential for you to become fit. As having a kitchen when you can cook your healthy food and a nice space where you can eat and relax. Also, having people encouraging you to become fit instead of telling you to come to the bar each night will be more convenient for your goal as well.

The environment is all of that. Your house, your routine, your work, your friends and your family have to be taking into consideration for you to become fit. That’s also a fundamental key point for you to become healthy.

Conclusion

Healthy food + exercise + relaxation and sleep. All in a good environment. = Being Fit.

You’ve noticed those are just the elements to become fit. As being healthy is different than being fit. There are more things to consider to be heathy in your mind and your body. Nonetheless, with these 4 elements it will help you to set the base to become healthy as well.

In life, there are some simple tips to have a gym routine or even to be able to do anything. That’s what I believe about.

I know that for many of you, going to the gym will be a great valuable thing. But barriers and especially obstacles in your minds will be always in the corner to stop you. However, there is a technique that works, that I personally used at some point when I don’t feel motivated and that my mind suggests breaking a bit. (Yeah, actually it quite happens often).

Some people did used also this hint to lose a lot of weight. Afterward, they even being gym addicted. Which for me can be one of the best addictions (let’s say at a certain level).

Again it’s just a question of habit. It can seem hard but actually, it doesn’t. It’s often all about cutting the thing small to make it big afterward. So let’s cut it small now.

“One small thing can make a huge impact”

Photo by Alexander Redl on Unsplash

So now I can see yourself asking: What is this small thing that can make me addicted to the gym? What is that simple tip to have a gym routine which can stick for me to lose my weight or even get very fit after time?

So here is the secret:

Just show up

As simple as that just show up to the gym.

If you don’t have a membership yet, go and get one. Then just show up to the gym. Here is a simple tip to have a gym routine. And that’s it.

I see your face dumb. That’s really it Romain?

Of course not, here is the thing.

Related –> How you can be fit and healthy

Just show up for 2 minutes

The thing is that you have just to show up daily, let’s say 5 days a week. After or before work, even during lunchtime if you have enough time.

The core thing is: You have to pass by the gym on your way daily. And when you see this gym, even if you don’t want to. Just go in there. And just show up, just for 1 simple exercise. Few reps and then go away. That’s the small thing that is very easy to implement even when you don’t feel like it.

Of course from the morning you need to get your sports suits with you, and that already makes all the difference. Cause even if you don’t feel like it from the morning, your mind will say: “ok I’m going to show up for just 2 minutes, so even if I’m tired I can just go away and get back at home on the sofa.”

So you might say: “Yeah, but 2 minutes, it’s worth nothing”.

And I will say, 2 minutes to be honest is not much but it’s better than nothing. But the thing is – which is really important – You implement a new daily habit for yourself. That’s the KEY.

Because you will see by yourself, that sometimes you will just stay to look around and go. However, during some other time, you will say: “ok I’m here now, so let’s do some exercises.” And without noticing, you will stay longer and longer.

Great thing is that you are going to get used to going to the gym and you will make this feeling growing, to stay longer afterward, and especially you won’t feel intimidated after some days and weeks.

Related –> The 4 Elements To Become Fit

My advice

So here’s my advice, just show up, and take it easy. No end goal or anything like this shit. Implement the routine. Pass the gym daily on your way home/work and enter in it. Let yourself like this routine by doing no much at the beginning. And when you are ready and feel to do more, just stay longer, do another exercise and another one and another one.

And you will see that’s great experimentation which can be a great implementation. Then it’s very possible for you to become addicted to your new healthy routine.

“Stay fit and healthy, keep eating broccoli.”

Bye guys.